Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	33.4% 970kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	48.4% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59.5% 4.76mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	93% 2.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.3% 296mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Creamed Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 27.5 times more Vitamin B3, 2.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 20.5 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Vitamin B5 per 5 oz.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Creamed Dried Coconut Meat vs Sisymbrium Seeds:

• Creamed Dried Coconut Meat has 7.3 times more Copper, 30.5 times more Iron, 1.8 times more Manganese, 34.8 times more Phosphorus and 6.8 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 62.8 times more Calcium, 3.4 times more Magnesium, 3.9 times more Potassium and 2.5 times more Sodium than Creamed Dried Coconut Meat.

Comparison of macro-nutrients per 5 ounces:

• Creamed Dried Coconut Meat has 2.2 times more Energy, 15 times more Fat, 67.9 times more Saturated Fat and 1.3 times more Omega 6 than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 2.7 times more Carbohydrate and 2.3 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.